MAS: test, calculation and pace table
Maximum Aerobic Speed (MAS) represents the speed at which the runner reaches his maximum oxygen consumption (VO2max). 100% of MAS represents the speed that one would be able to maintain over a 3000m. It is a key indicator of endurance performance, because it determines the maximum intensity that an athlete can maintain while making the best use of all the channels.
Easy zone
Medium zone
Hard zone
| Speed (km/h) | Pace (min/km) | 5 km (93%) | 10 km (85%) | Half-marathon (75%) | Marathon (70%) | 50 km (68%) | 80 km (60%) |
|---|---|---|---|---|---|---|---|
| 18.0 | 3:20 | 16m 40s (120%) | 33m 20s (120%) | 01h 10m 19s (120%) | 02h 20m 39s (120%) | 02h 46m 40s (120%) | 04h 26m 40s (120%) |
| 17.8 | 3:22 | 16m 51s (118.7%) | 33m 42s (118.7%) | 01h 11m 06s (118.7%) | 02h 22m 13s (118.7%) | 02h 48m 32s (118.7%) | 04h 29m 39s (118.7%) |
| 17.6 | 3:25 | 17m 02s (117.3%) | 34m 05s (117.3%) | 01h 11m 55s (117.3%) | 02h 23m 50s (117.3%) | 02h 50m 27s (117.3%) | 04h 32m 43s (117.3%) |
| 17.4 | 3:27 | 17m 14s (116%) | 34m 28s (116%) | 01h 12m 45s (116%) | 02h 25m 30s (116%) | 02h 52m 24s (116%) | 04h 35m 51s (116%) |
| 17.2 | 3:29 | 17m 26s (114.7%) | 34m 53s (114.7%) | 01h 13m 35s (114.7%) | 02h 27m 11s (114.7%) | 02h 54m 25s (114.7%) | 04h 39m 04s (114.7%) |
| 17.0 | 3:32 | 17m 38s (113.3%) | 35m 17s (113.3%) | 01h 14m 27s (113.3%) | 02h 28m 55s (113.3%) | 02h 56m 28s (113.3%) | 04h 42m 21s (113.3%) |
| 16.8 | 3:34 | 17m 51s (112%) | 35m 42s (112%) | 01h 15m 20s (112%) | 02h 30m 41s (112%) | 02h 58m 34s (112%) | 04h 45m 42s (112%) |
| 16.6 | 3:37 | 18m 04s (110.7%) | 36m 08s (110.7%) | 01h 16m 15s (110.7%) | 02h 32m 30s (110.7%) | 03h 00m 43s (110.7%) | 04h 49m 09s (110.7%) |
| 16.4 | 3:40 | 18m 17s (109.3%) | 36m 35s (109.3%) | 01h 17m 11s (109.3%) | 02h 34m 22s (109.3%) | 03h 02m 55s (109.3%) | 04h 52m 40s (109.3%) |
| 16.2 | 3:42 | 18m 31s (108%) | 37m 02s (108%) | 01h 18m 08s (108%) | 02h 36m 16s (108%) | 03h 05m 11s (108%) | 04h 56m 17s (108%) |
| 16.0 | 3:45 | 18m 45s (106.7%) | 37m 30s (106.7%) | 01h 19m 06s (106.7%) | 02h 38m 13s (106.7%) | 03h 07m 30s (106.7%) | 05h 00m 00s (106.7%) |
| 15.8 | 3:48 | 18m 59s (105.3%) | 37m 58s (105.3%) | 01h 20m 07s (105.3%) | 02h 40m 14s (105.3%) | 03h 09m 52s (105.3%) | 05h 03m 47s (105.3%) |
| 15.6 | 3:51 | 19m 13s (104%) | 38m 27s (104%) | 01h 21m 08s (104%) | 02h 42m 17s (104%) | 03h 12m 18s (104%) | 05h 07m 41s (104%) |
| 15.4 | 3:54 | 19m 28s (102.7%) | 38m 57s (102.7%) | 01h 22m 11s (102.7%) | 02h 44m 23s (102.7%) | 03h 14m 48s (102.7%) | 05h 11m 41s (102.7%) |
| 15.2 | 3:57 | 19m 44s (101.3%) | 39m 28s (101.3%) | 01h 23m 16s (101.3%) | 02h 46m 33s (101.3%) | 03h 17m 22s (101.3%) | 05h 15m 47s (101.3%) |
| 15.0 | 4:00 | 20m 00s (100%) | 40m 00s (100%) | 01h 24m 23s (100%) | 02h 48m 46s (100%) | 03h 20m 00s (100%) | 05h 20m 00s (100%) |
| 14.8 | 4:03 | 20m 16s (98.7%) | 40m 32s (98.7%) | 01h 25m 31s (98.7%) | 02h 51m 03s (98.7%) | 03h 22m 42s (98.7%) | 05h 24m 19s (98.7%) |
| 14.6 | 4:07 | 20m 32s (97.3%) | 41m 05s (97.3%) | 01h 26m 42s (97.3%) | 02h 53m 24s (97.3%) | 03h 25m 28s (97.3%) | 05h 28m 46s (97.3%) |
| 14.4 | 4:10 | 20m 50s (96%) | 41m 40s (96%) | 01h 27m 54s (96%) | 02h 55m 48s (96%) | 03h 28m 20s (96%) | 05h 33m 20s (96%) |
| 14.2 | 4:14 | 21m 07s (94.7%) | 42m 15s (94.7%) | 01h 29m 08s (94.7%) | 02h 58m 17s (94.7%) | 03h 31m 16s (94.7%) | 05h 38m 01s (94.7%) |
| 14.0 | 4:17 | 21m 25s (93.3%) | 42m 51s (93.3%) | 01h 30m 25s (93.3%) | 03h 00m 50s (93.3%) | 03h 34m 17s (93.3%) | 05h 42m 51s (93.3%) |
| 13.8 | 4:21 | 21m 44s (92%) | 43m 28s (92%) | 01h 31m 43s (92%) | 03h 03m 27s (92%) | 03h 37m 23s (92%) | 05h 47m 49s (92%) |
| 13.6 | 4:25 | 22m 03s (90.7%) | 44m 07s (90.7%) | 01h 33m 04s (90.7%) | 03h 06m 09s (90.7%) | 03h 40m 35s (90.7%) | 05h 52m 56s (90.7%) |
| 13.4 | 4:29 | 22m 23s (89.3%) | 44m 46s (89.3%) | 01h 34m 27s (89.3%) | 03h 08m 55s (89.3%) | 03h 43m 52s (89.3%) | 05h 58m 12s (89.3%) |
| 13.2 | 4:33 | 22m 43s (88%) | 45m 27s (88%) | 01h 35m 53s (88%) | 03h 11m 47s (88%) | 03h 47m 16s (88%) | 06h 03m 38s (88%) |
| 13.0 | 4:37 | 23m 04s (86.7%) | 46m 09s (86.7%) | 01h 37m 22s (86.7%) | 03h 14m 44s (86.7%) | 03h 50m 46s (86.7%) | 06h 09m 13s (86.7%) |
| 12.8 | 4:41 | 23m 26s (85.3%) | 46m 52s (85.3%) | 01h 38m 53s (85.3%) | 03h 17m 47s (85.3%) | 03h 54m 22s (85.3%) | 06h 15m 00s (85.3%) |
| 12.6 | 4:46 | 23m 48s (84%) | 47m 37s (84%) | 01h 40m 27s (84%) | 03h 20m 55s (84%) | 03h 58m 05s (84%) | 06h 20m 57s (84%) |
| 12.4 | 4:50 | 24m 11s (82.7%) | 48m 23s (82.7%) | 01h 42m 05s (82.7%) | 03h 24m 10s (82.7%) | 04h 01m 56s (82.7%) | 06h 27m 05s (82.7%) |
| 12.2 | 4:55 | 24m 35s (81.3%) | 49m 10s (81.3%) | 01h 43m 45s (81.3%) | 03h 27m 30s (81.3%) | 04h 05m 54s (81.3%) | 06h 33m 26s (81.3%) |
| 12.0 | 5:00 | 25m 00s (80%) | 50m 00s (80%) | 01h 45m 29s (80%) | 03h 30m 58s (80%) | 04h 10m 00s (80%) | 06h 40m 00s (80%) |
| 11.8 | 5:05 | 25m 25s (78.7%) | 50m 50s (78.7%) | 01h 47m 16s (78.7%) | 03h 34m 33s (78.7%) | 04h 14m 14s (78.7%) | 06h 46m 46s (78.7%) |
| 11.6 | 5:10 | 25m 51s (77.3%) | 51m 43s (77.3%) | 01h 49m 07s (77.3%) | 03h 38m 15s (77.3%) | 04h 18m 37s (77.3%) | 06h 53m 47s (77.3%) |
| 11.4 | 5:16 | 26m 18s (76%) | 52m 37s (76%) | 01h 51m 02s (76%) | 03h 42m 04s (76%) | 04h 23m 09s (76%) | 07h 01m 03s (76%) |
| 11.2 | 5:21 | 26m 47s (74.7%) | 53m 34s (74.7%) | 01h 53m 01s (74.7%) | 03h 46m 02s (74.7%) | 04h 27m 51s (74.7%) | 07h 08m 34s (74.7%) |
| 11.0 | 5:27 | 27m 16s (73.3%) | 54m 32s (73.3%) | 01h 55m 04s (73.3%) | 03h 50m 09s (73.3%) | 04h 32m 43s (73.3%) | 07h 16m 21s (73.3%) |
| 10.8 | 5:33 | 27m 46s (72%) | 55m 33s (72%) | 01h 57m 12s (72%) | 03h 54m 25s (72%) | 04h 37m 46s (72%) | 07h 24m 26s (72%) |
| 10.6 | 5:40 | 28m 18s (70.7%) | 56m 36s (70.7%) | 01h 59m 25s (70.7%) | 03h 58m 50s (70.7%) | 04h 43m 01s (70.7%) | 07h 32m 49s (70.7%) |
| 10.4 | 5:46 | 28m 50s (69.3%) | 57m 41s (69.3%) | 02h 01m 42s (69.3%) | 04h 03m 25s (69.3%) | 04h 48m 27s (69.3%) | 07h 41m 32s (69.3%) |
| 10.2 | 5:53 | 29m 24s (68%) | 58m 49s (68%) | 02h 04m 06s (68%) | 04h 08m 12s (68%) | 04h 54m 07s (68%) | 07h 50m 35s (68%) |
| 10.0 | 6:00 | 30m 00s (66.7%) | 01h 00m 00s (66.7%) | 02h 06m 35s (66.7%) | 04h 13m 10s (66.7%) | 05h 00m 00s (66.7%) | 08h 00m 00s (66.7%) |
| 9.8 | 6:07 | 30m 36s (65.3%) | 01h 01m 13s (65.3%) | 02h 09m 10s (65.3%) | 04h 18m 20s (65.3%) | 05h 06m 07s (65.3%) | 08h 09m 47s (65.3%) |
| 9.6 | 6:15 | 31m 15s (64%) | 01h 02m 30s (64%) | 02h 11m 51s (64%) | 04h 23m 43s (64%) | 05h 12m 30s (64%) | 08h 20m 00s (64%) |
| 9.4 | 6:23 | 31m 54s (62.7%) | 01h 03m 49s (62.7%) | 02h 14m 39s (62.7%) | 04h 29m 19s (62.7%) | 05h 19m 08s (62.7%) | 08h 30m 38s (62.7%) |
| 9.2 | 6:31 | 32m 36s (61.3%) | 01h 05m 13s (61.3%) | 02h 17m 35s (61.3%) | 04h 35m 11s (61.3%) | 05h 26m 05s (61.3%) | 08h 41m 44s (61.3%) |
| 9.0 | 6:40 | 33m 20s (60%) | 01h 06m 40s (60%) | 02h 20m 39s (60%) | 04h 41m 18s (60%) | 05h 33m 20s (60%) | 08h 53m 20s (60%) |
| 8.8 | 6:49 | 34m 05s (58.7%) | 01h 08m 10s (58.7%) | 02h 23m 50s (58.7%) | 04h 47m 41s (58.7%) | 05h 40m 54s (58.7%) | 09h 05m 27s (58.7%) |
| 8.6 | 6:59 | 34m 53s (57.3%) | 01h 09m 46s (57.3%) | 02h 27m 11s (57.3%) | 04h 54m 23s (57.3%) | 05h 48m 50s (57.3%) | 09h 18m 08s (57.3%) |
| 8.4 | 7:09 | 35m 42s (56%) | 01h 11m 25s (56%) | 02h 30m 41s (56%) | 05h 01m 23s (56%) | 05h 57m 08s (56%) | 09h 31m 25s (56%) |
| 8.2 | 7:19 | 36m 35s (54.7%) | 01h 13m 10s (54.7%) | 02h 34m 22s (54.7%) | 05h 08m 44s (54.7%) | 06h 05m 51s (54.7%) | 09h 45m 21s (54.7%) |
| 8.0 | 7:30 | 37m 30s (53.3%) | 01h 15m 00s (53.3%) | 02h 38m 13s (53.3%) | 05h 16m 27s (53.3%) | 06h 15m 00s (53.3%) | 10h 00m 00s (53.3%) |
| 7.8 | 7:42 | 38m 27s (52%) | 01h 16m 55s (52%) | 02h 42m 17s (52%) | 05h 24m 34s (52%) | 06h 24m 36s (52%) | 10h 15m 23s (52%) |
| 7.6 | 7:54 | 39m 28s (50.7%) | 01h 18m 56s (50.7%) | 02h 46m 33s (50.7%) | 05h 33m 07s (50.7%) | 06h 34m 44s (50.7%) | 10h 31m 34s (50.7%) |
| 7.4 | 8:06 | 40m 32s (49.3%) | 01h 21m 04s (49.3%) | 02h 51m 03s (49.3%) | 05h 42m 07s (49.3%) | 06h 45m 24s (49.3%) | 10h 48m 38s (49.3%) |
| 7.2 | 8:20 | 41m 40s (48%) | 01h 23m 20s (48%) | 02h 55m 48s (48%) | 05h 51m 37s (48%) | 06h 56m 40s (48%) | 11h 06m 40s (48%) |
| 7.0 | 8:34 | 42m 51s (46.7%) | 01h 25m 42s (46.7%) | 03h 00m 50s (46.7%) | 06h 01m 40s (46.7%) | 07h 08m 34s (46.7%) | 11h 25m 42s (46.7%) |
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